STANDING
BARBELL CURLS
Morné has found standing
barbell curls to be one
exercise that really works for
him. “I keep my form strict and
the poundage I use is relatively
light, even though I could blast
my bi’s with heavier weight. I
know I would probably cheat
my way through the sets if
I go super heavy. So many
guys are losing out on bigger
arm development because
they’re pulling stupid stunts
with heavy-ass weight in
the gym to show off in front
of their buddies. Go slow
and controlled with a peak
contraction at the top. Try
and keep your form as strict
as possible and make the
workout count. Keep the
pain in the muscle and not
in the joints. Remember, a
muscle can be torn relatively
easily if you don’t control the
movement. I’m not against
using more weight, but if I go
heavier on barbell curls, other
muscle groups are called into
play to help the major muscle
work and that defeats the
main purpose of the exercise.”
He keeps his elbows fixed in
place so that all of the stress
remains on his biceps.
“GO SLOW AND CONTROLLED WITH
A PEAK CONTRACTION AT THE TOP.
TRY AND KEEP YOUR FORM AS STRICT AS
POSSIBLE AND MAKE THE WORKOUT COUNT.”
FORM BEFORE WEIGHT
Morné doesn’t use many machines when
he trains arms. “Once in a blue moon
I would use machines and cables for
variation, but I’m really a basic barbell
and dumbbell kind of guy. They have, up
until now, always done the job for me.”
Nothing is more important than applying
his mind when he trains. He always
works on form before he works on the
weight. Sometimes he would count to
three on the way up and again when he
lowers the weight, to shock the biceps.
On barbell curls Morné would stop before
the bottom to keep constant tension on
his biceps. He also stretches his arms
between sets to keep the blood in there.
More blood in the muscle means a better
pump. “I believe in going heavy, but at
the same time I think once your exercise
form becomes loose the weight is too
heavy, which opens the door to injury. If
you are not in control of the weight your
mind is not connected to the muscle that
you are working. When my form is not 100
percent I would still finish a set, drop down
in weight, and finish with 10 strict reps.”
His workouts usually last between 45 to
60 minutes. Legs tend to go on for longer.
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